OHS'esses
Overhead squats 4-6 x 4
Not a PR hunt. Good succesful sets is what we want.
Sled patty with burpee buns
3-5 rounds
-10 burpees
-40m sled push
-10 burpees
Rest as needed between efforts.
Overhead squats 4-6 x 4
Not a PR hunt. Good succesful sets is what we want.
3-5 rounds
-10 burpees
-40m sled push
-10 burpees
Rest as needed between efforts.
3 rounds of
– 10-20 leg raises over foam roll
– 10-20 hollow rocks
– 10-20 arched rocks
Rest as needed between rounds.
Cluster 2-2-2-1-1-1
The two's with a stop in the ground.
10min otm
– 3 power cleans
– 3 front squats
– 3 jerks
Use a challenging weight.
Rest day: Recovery work and mobility
20 minutes on the minute
– 6-10 kipping pull up
– 10-12 d-ball over the shoulder
– 10-15 hollow rocks
– rest
6 x E2MOM
– 10–15 cal row / assault bike + 30-40 du's
For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
Rx:
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.
Time cap: 9 minutes
Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Masters 55+
♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups
Rest day: Recovery work and mobility
6 x E5MOM
– 8 front squat 80/55kg
– 500m row
3 amraps with a partner
in 6min
60 Shoulder to overheads 50/30kg
+ amrap of assault bike / row for cal
rest 4min
in 6min
60 hang power cleans 60/40kg
+ amrap of box jump
rest 4min
in 6min
60 deadlifts 80/55kg
+ amrap of bar over burpees
5 x e90sec
– 5 x 2 snatch / hang snatch
rest 90sec
5 x 90sec
– 5 x 1 snatch / hang snatch
3 rounds for time
– 8-10 hang power snatch 40/30kg
– 20 air squat
3 rounds of
– 40 m double kettle bell front rack carry
– 30 sec of plank with weight transfer
– 30 sec of hollow flies
Rest 90 sec between rounds